Swim: DPS Drill - Jen Coppock

Swim: Distance Per Stroke Drill

Longer More Controlled Strokes

The Distance Per Stroke (DPS) Drill focuses on maximising the distance covered with each stroke by extending your reach and pulling efficiently through the water. The goal is to reduce the number of strokes per length, promoting long, powerful strokes for improved efficiency and propulsion.

This drill helps optimise stroke technique, conserve energy, and maintain better control over your swim pace.

Key Points

Maximise Reach: Focus on fully extending your arms at the front of the stroke to increase the length of each stroke.
Efficient Pull: Engage your core and pull through the water with power, ensuring each stroke propels you as far as possible.
Streamline: Maintain a streamlined body position to reduce drag and allow for smoother, longer strokes.
Stroke Count: Aim to reduce the number of strokes taken per pool length as you refine your technique.

Drill Execution

Begin swimming freestyle, focusing on stretching out each stroke as much as possible.
Count the number of strokes you take per length and aim to gradually reduce that number by extending your reach and improving pull efficiency.
Keep your body streamlined and your movements controlled to maximise distance per stroke.

Progressions

Fins Progression: Use fins to help maintain body position while focusing on maximising stroke length and efficiency.
Stroke Count Challenge: Swim multiple lengths while counting your strokes, aiming to reduce the stroke count with each set.
Single Arm DPS: Swim with one arm at a time, focusing on a long, efficient pull to develop better individual arm technique and maximise stroke length.

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Want to take your training to the next level with a programme that’s built entirely around your goals, preferences, and lifestyle? I offer 1:1 coaching that’s as personalised as it gets—whether you love training with RPE or prefer structured plans, we’ll craft the perfect balance that gets results and keeps you motivated.

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